Week 8

Day 1

Squat - 10x1 - aim to add 5-10# to last weeks
Barbell Split Lunge - 3x6 (each leg)

Seated Leg Extension - 3x8 - heavy 

Lying Hamstring Curl - 3x8  

Barbell 21’s x 3 sets  

Weighted Plank - 5x60s, 60s rest  

 

Day 2

Bench Press - 10x1 - aim to add 5-10# to last weeks work sets 
Incline Dumbbell Press - 3x6
Flat Dumbbell Flys - 3x6
Weighted Push-UPS or Dips - 5rm 

Hollow Rocks - 100 reps for time  

Day 3

Deadlift 10x1 - aim to add 5-10# to last weeks work sets 

Sumo Deadlift - 3x6

Dumbbell RDL - 2x8

Barbell Good Mornings - light - healthy ROM - 3x10

Weighted Sit-ups - 3x25 - after each set perform max pull-ups  


Day 4

Press - 10x1 - aim to add 5-10# to last weeks working sets 

Flat Dumbbell Bench - 3x8

Dumbbell Side Raises - 3x8

Practice HSPU - 10 minutes  

Russian Twists - 3x30 (15 each side)